Workout Of The Day

Fri 6/5
Front Squat (12-12-12-12)
after each set, complete:
SA DB press x 10, l&r
Metcon (Time)
For Time:
35 sit-ups
16 hpc + pc
400m run
Sat 6/6
Metcon (Calories)
Teams of 2
amrap x 30 minutes
Rd 1= 200m run + 20 pulls
Rd 2 = 20 burpees + 20 pulls
Rd 3 = 24 box jumps + 20 pulls
Rd 4 = 28 hang muscle snatch + 20 pulls
No WOD available
Mon 6/8
Bench Press (6-6-6-6*)
after each set, complete:
DB row x 10*
*3 sec descent on each
Metcon (AMRAP - Rounds and Reps)
amrap x 12 min
200m run
4 power cleans
35 double-unders
4 power cleans
run options- 250/200m row, 12/9 cal bike
du options- 24 or 15 du reps, 70 singles, 35 jj's, cal ski
Tue 6/9
Back Squat (6-6-6-6*)
after each set, complete:
shoulder press x 6
*3 sec descent on each rep (squat & press)
Metcon (AMRAP - Rounds and Reps)
2 amrap x 5 minutes
4 burpees
5 s2oh
6 pull-ups
*rest 2 min between amrap's
goal is to beat 1st round score

Wednesday 6/10
Bent Over Row (6-6-6-6*)
after each set, complete:
matador dips x 6*
*3 sec descent on each rep (rows & dips)
Metcon (Calories)
Teams of 2
amrap x 8
EBC
Thu 6/11
Deadlift (6-6-6-6*)
after each set, complete:
curls x 8*
*3 sec descent on each rep (DL & curls)
wall ball shots x 15
leg raise + reverse sit-up x 15 (hold plate above chest)